So you want to swim backstroke outdoors?

Backstroke can be tricky in open water, but it’s worth the effort

I received an email from a reader last week asking for advice on backstroke. She loves to swim backstroke while watching the clouds and birds.

“It feels like a stroll after running practice,” she says. And could I advise on some gear and basic training?

Backstroke is perfect for relaxing and admiring the sky, whether it’s clouds, a full moon or a sunrise. It’s also relaxing and great to kickstart your recovery if you’ve done a long front crawl swim. Some swimmers talk about “unwinding their shoulders”.

I’m partial to backstroke as it was the stroke I raced as a child, although I prefer to race front crawl now.

Waving or drowning? Or swimming backstroke?

But backstroke has a problem in open water. In events and at some venues, it’s not permitted. The reason: if you get into trouble while swimming, you’re asked to roll onto your back, float, and wave your arms for attention. Swimming backstroke may distract the safety team from rescuing someone who might actually need rescuing.

Second, it’s harder to navigate on backstroke.

That said, backstroke is one of the four recognised competitive strokes for pool racing and several people have swum across the English Channel using backstroke. It’s a legitimate and pleasant stroke to swim, so how do you go about it in open water?

Check your venue

If you swim at a venue, check if they allow backstroke. If not, perhaps ask if they might consider it. They may be able to designate a location – perhaps near the exit point – where they are happy for you to roll over.

You can solve the navigation problem by turning onto your front every six strokes or so. You should be able to integrate this smoothly into your stroke with a bit of practice, but it may make you dizzy. Alternatively, find a friend to swim or paddle alongside you and guide you.

How to train

If you want to train on backstroke, rather than just unwind and relax, it’s probably easiest at a pool – although it can be done in open water with a guide. At a non-elite level, you can train as you would train for front crawl.

Swimming backstroke may also help your front crawl. Perhaps surprisingly, the catch (where you take hold of the water at the start of the stroke) in backstroke is similar to that in front crawl. However, you may find it easier to practice on backstroke as you don’t need to worry about breathing. Take your time to feel your purchase on the water. After your arm enters the water, push your elbow back and down so your arm bends to 90 degrees and your hand is facing towards your feet. Remember to press on the water with both your hand and your forearm.

As with front crawl, backstroke is swum with rotation. Rolling into the stroke reduces strain on your shoulder, helps you get in a better position to hold onto the water and engages your lats to add power to the stroke.

Try to keep your head still, low in the water and facing directly upwards. This will help you swim in a balanced, streamlined position.

Gear

There are no special gear requirements for backstroke. If you use a swimming wetsuit for front crawl, it should work equally well on backstroke.

If you use a tow float, you may have to pay attention to the strap. Have the waistband loose enough that you can easily swing it around to have the attachment point at your belly. If you’re flipping onto your front for sighting, flip back the same way rather than rotating fully, otherwise your tow float strap will loop around your legs.

I hope that helps get you started. There are lots of good reasons to swim backstroke, not least that you can relax, look at the sky and enjoy the view.